Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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Fight Gone Bad Workout
WOD: "Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
My Score:
Wall Ball--SDHP--Box Jumps--Push Press--Row
28--26--33--22--14
23--23--25--16--13
20--14--22--14--17I should have paced myself more, tried to get more consistent numbers on each round, especially on SDHP and Box Jumps
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50 Double-unders + 30 db box step ups...3 rds for time Workout
WOD:
Three rounds of:
50 Double-unders
30 Dumbbell Box Step-ups (20" with 25's/16" with 15's)
***Competitors: Step it up to a 4" higher box with 10lb increase in weights.
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Personal WOD Workout
Did biggest loser warmup and cardio 1 with lifetime fitness class
Plus4 rounds for time
10x stairs
5x 50lb dumbbell press
10 incline situps11:00
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Elizabeth Workout
21 - 15- 9
I was freaking slow as hell but did it Rx damn it! Really spent time (too much) focusing on technique and form on the Squat Clean. Ring Dips come pretty easy for me and was able to crank those out pretty darn quick.
135 is the heaviest clean I have attempted and completed. This time should be cut down to about 12 - 13 minutes next attempt.
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111612 Workout
Strength/Skill
Snatch - 70% x 1 x 6 @95#
Clean & jerk - 70% x 1 x 6 @ 115#
Back squat - 77% x 2 x 4 @ 185#WOD
3 rounds for time of:
5 plyo pushups
10 pull-ups
15 wall ball (20#/14#)
20 OH walking lunges (20#/14#) -
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